Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

31
Oct

Monday

Basin CrossFit – CrossFit

Warm-up

400m MB Carry

12 MB Deadlifts

6 MB Cleans

200m MB Carry

6 MB Deadlifts

12 MB Cleans

100m Run without the Ball — at a fast-ish pace

(10min) Pulling Prep — In their Workout Partners:

While one partner is Rowing 200m, the other partner is Hanging from the Pullup Bar. twist your body, do mini scap Pullups where you just shrug their shoulder blades up and down and just anything to get some stabilising activation going.

Switch

While one partner is Rowing 200m, the other partner performs 5 Kipping Swings + 5 Kipping Pullups — QUICK SCALE: 5 Kipping Swings + 5 Kip plus Knees to Chest Pullup Progression.

Switch

Wod prep

wod

Metcon (AMRAP – Reps)

rx+ / rx

Zombie vs Human

Min 1: Zombie performs AMRAP Chest to Bar Pullups while the Human watches.

Min 2: Zombie tries to catch Human in 100m Sprint.

Min 3-5: Human performs 10 Burpees if they are caught, otherwise both rest.

Switch — Zombie becomes Human and Human becomes Zombie.

Repeat with:

Jumping Lunges (reps)

Rowing (metres)

Metcon (AMRAP – Reps)

fintess

Zombie vs Human

Min 1: Zombie performs AMRAP ring rows while the Human watches.

Min 2: Zombie tries to catch Human in 100m Sprint.

Min 3-5: Human performs 10 Burpees if they are caught, otherwise both rest.

Switch — Zombie becomes Human and Human becomes Zombie.

Repeat with:

Jumping Lunges (reps)

Rowing (metres)

competitors

no extra work today, rest. Enjoy Halloween

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